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This triceps exercise works the same muscles and basically is performed in the same way as the triceps pushdown exercise, the only difference is that you use an underhand grip on a straight bar. This is a really simple exercise to do except that it works your triceps differently and it is a little harder to do because it requires an underhand grip. It's done on a pulley machine. I like pulley machines because they offer constant tension on the downward and upwards part of the movements. How to do and Method of Performance Using a small straight bar, choose the grip you wish to use. Normally you would use a shoulder-width grip. At the top of the movement, your forearms are just above elbow height and you are grasping the bar from below with your palms facing upwards. Keep your elbows at your sides. Doing so, you will not be fatiguing the forearms. Your goal is to focus on and work the triceps. Pull down straight on the bar until your arms are fully extended, don’t over-extend. Bring your arms back up to the starting position while keeping your elbows always by your sides. This keeps your elbows from flying outwards and possibly resulting in possible injury and not derving the exercise benefits for your triceps. Breathe out as you extend your arms downwards and breathe in as you bring your arms back up. Do 3-4 sets of 12 reps. Variations of this exercise include using a rope instead of a small straight bar. |
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